Exercises For Building Strong Leg Muscles

// // Exercises For Building Strong Leg Muscles

Don’t skip leg day! We all know what that can look like. If you don’t, be warned, it is not a pretty sight. To avoid looking like Johnny Bravo, we’ve included a few leg day workouts for you to try at home. Enjoy! #KeepItUp



1.  Front Squat: You are going to need a barbell and a partner. This exercise will be working your quadriceps instead of traditional back squats which work your hamstrings. Set the bar evenly across your front deltoids and collarbone. Palms facing up, fingers towards your back, elbows even with the bar. Start without weight and have a partner guide you through, then slowly build up to weight as you improve. Go into a traditional squat with legs a bit wider than hip width, slowly sink down and then come back up. Avoid buckling in your back. Complete 4-5 sets and then rest and spot of partner.

2.  Split squat: Split squats can be done many different ways. But the most important part is that you do both legs evenly. We recommend using some light weights to start off with and build up as you progress. Pick up your weights, stand straight with enough room to step into a lunge. Put your front foot flat on the ground, back heel should be coming up, or have it resting toes down on a bench. Bend your front knee (DO NOT EXTEND OVER YOUR TOES), and then come up, back to standing position. Complete 4-5 sets, 10-12 reps on each side.
3. Dumbbell step up: Get some light to medium weight dumbbells, and find a step or a sturdy bench to do this workout. Stand facing the bench/stair and holding the dumbbells in your hands. Step up to the bench and straighten your leg so that you are standing on top of it. Bring both feet together and then step down. Do 10-15 reps each side.
4. Calf raises: These are easy, but effective, and can be done from almost anywhere. Stand with your feet shoulder width apart, back straight and slowly raise yourself up onto your toes. Hold it at the top for a few seconds and then slowly lower back down. As many as you like, but 3-4 sets with 10-15 reps should work you out just fine.

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